Protein in a Healthy Diet

What is Protein and Why is it important:

Protein seems to be a hot topic these days. Some people say we don’t need so much while others say we need more. What is the truth? Here is what we know from the research:

Protein is one of the three macronutrients alongside carbohydrates and fats. It plays a central role in maintaining a healthy body.  Not only does it contribute to our daily energy needs, but when we eat protein, it breaks down into amino acids. These amino acids are the vital building blocks for various tissues and structures within our bodies like skin, muscles, bones, neurotransmitters, and even hormones. This is why protein intake is important when healing from certain surgeries. While our bodies can produce some amino acids, there are nine essential amino acids that we must obtain from our diet in order for protein to do all it has to do in our bodies. When all nine of these essential amino acids are present, the protein is considered a complete protein.

What type of protein should we be eating?

Protein can be found in both plant and animal-based sources. Animal based proteins, such as fish, beef, pork, chicken, and eggs, are considered complete proteins. Complete plant-based proteins include foods like quinoa, amaranth and buckwheat. Other plant-based proteins like tofu, lentils, and beans are often not complete and require combining different proteins to get a complete protein.  Any legume, nut or seed combined with a grain forms a complete protein.

The big caveat to vegetarianism or veganism, however, is that in order to get the appropriate amount of protein, it typically requires much larger quantities of plant-based proteins such as quinoa as compared with animal based proteins. Why is this a problem? Plant based proteins are also often heavy in carbohydrates, so, if you eat more quinoa to get adequate protein, you are also loading up on carbs which can create some issues with weight loss or weight maintenance and this is definitely an issue with anyone struggling with insulin resistance.

How much should you have?

The current recommended dietary allowance (RDA) (the daily amount of a nutrient that is needed to not get sick) is 0.8 grams per kilogram or roughly 0.4 grams per pound of body weight. That is the minimum amount! There is sufficient data to support that the currently recommended RDA is not adequate. In fact, a fair amount of research recommends an intake of 0.6 to 1.4 grams per pound of body weight per day is optimal.

The ideal daily protein intake varies from person to person and depends on factors like age, medical conditions, activity level, and individual goals. However, to optimize muscle protein synthesis, current research suggests at least 30 grams of protein at each meal. That looks like roughly 1 boneless skinless chicken breast or 7 1/2 cups of quinoa. See what I mean there about the carbohydrate issue with vegetarians and vegans?

It is also important to note that high quality, fast-digesting proteins, like those found in animal-based sources are especially effective with muscle protein synthesis. And one more thing to note is that you spread protein intake out over the course of a day as the body doesn’t store excess amino acids. In other words, don’t eat it all in one meal and think you are getting enough.

Wrapping it up

As we age, we need more protein. It is also needed in the battle against obesity. Obese individuals (who typically have poor muscle mass) need more protein to build and maintain more lean muscle mass, which will help with weight loss. It is also needed to help with metabolism and regulating appetite, etc, as protein helps keep us satiated (feeling full longer).

However, as important as protein is for overall health, excessive protein intake can strain the body's kidneys and possibly the liver in those with certain liver conditions. Therefore, it's important to balance protein consumption with other nutrients and discuss any large increases in protein with your primary care provider.

Protein is an important part of a balanced diet and meeting your daily protein needs is essential for maintaining optimal health and well-being.

To learn more about how to upgrade your health and get occasional updates on new programs and offers, please subscribe below!